BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift (Weightlifting Variable Reps & Sets)

Deadlift (Wave 4):

Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)

Post: 3 Sets of 12 Dumbbell Floor Press

Floor Press

3 Sets:

12 Dumbbell Floor Press

12th Man (Time)

(RX’d)

2:00 AMRAP

12 Box Jump Overs (30/24)

8 Deadlifts (225/155)

Max Strict Handstand Push Ups

-rest 1:00 between-

* Repeat until 50 Strict Handstand Push Ups are accumulated

Time cap: 16 minutes (Target 5.5 rounds)

(Scale)

2:00 AMRAP

12 Box Step Ups (24/20)

8 Dumbbell Deadlifts (light)

Max Push Ups

-rest 1:00 between-

Repeat until 50 Push Ups are accumulated

Target time: 11:00-13:00

Time cap: 16:00

Fitness (AMRAP – Reps)

25:00 Min AMRAP

Teams of 2

P-1

Max Cal on Ski or Row

P-2

2 Rounds

5/3 Ring Rows

10/8 Hand Release Push Ups

15/12 Air Squats

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers

4x 5 Quad Foam Rolling (each leg)

1 Minute Cat Cow

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers

Quad Foam Rolling

Cat Cow